The 7th SuperSix
After a bit of a low spell following Christmas I got stuck into some serious training from the 2nd January, though decided to not do any real long runs as yet and concentrated on getting tuned up for the Brass Monkey half which I ran yesterday.
I ran a very even paced race, and beat my pb in the process, I'm now down to 1:17:50 for HM, taking 35 seconds off last years GNR, which in turn was nearly a minute off the previous pb. This despite not taking a break from the training plan apart from having Saturday off, though did have a cheeky 6 pints before during and after the Donny game.
If anyone is remotely interested you can look through my training so far with this link
What I propose to do for the next 13 weeks or until people get bored of me is to publish my plan for the forthcoming week which i will update with what I have actually done as things quite often change.
So here goes for Week One.
Monday - at work all day so on treadmill - 45 minute recovery run.45 mins recovery - 6.1 miles at @ 7:14 pace.
Tuesday - attending a funeral in morning and football in evening - hope to get 8 to 10 miles in at some point through the day.10.6 miles @ 6.58 pace
Wednesday - work all day - 45 minutes on treadmill, maybe using a hill programme: 6 miles.
Thursday - Club time trial night - 5 miles at 10km pace or close to, maybe do a couple of steady miles afterwards to warm down and keep mileage up.
Friday - Slow starting long run dependant on how I feel, maximum 14 miles.
Saturday - all day at work - treadmill for an hour, steady paced, @ 8.5 miles
Sunday- all day at work - treadmill for an hour, intervals @ 9 miles
After totting up it looks like roughly being a 55 to 60 mile week, which is what I've averaged these past three weeks
Ha ha, your recovery pace is my 10k pace.
Good luck, Andy.
What is your target for London? Do you have any marathons between now and then, or are you purely focussing on London?
Wednesday - work all day - 45 minutes on treadmill, maybe using a hill programme: 6 miles.6.58 miles doing hill reps
kaysdee www.justgiving.com/kelly-dodds wrote (see)
Ha ha, your recovery pace is my 10k pace.Good luck, Andy. What is your target for London? Do you have any marathons between now and then, or are you purely focussing on London?
London target ? I know what I want to say but the thought of actually trying to do is a little frightening at moment. I'll give some targets to hopefully strike off en route..
Sub 3:00 - Always first aimSub 2:55 - Happy enough.Sub 2:50 - Very pleased.Sub 2:49:43 - Course pbsub 2:48:06 - PbSub 2:45 - Doing cartwheels
Races between now and then:
14th Feb: Stamford 30km14th Mar: Kilomathon 26.2 km21st Mar: Retford HM18th Apr: Rampton 10km
Thursday - Club time trial night - 5 miles at 10km pace or close to, maybe do a couple of steady miles afterwards to warm down and keep mileage up.4.12 miles before pulling up with hamstring problem
Gives the thread a little nudge
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